Mediterranean Chicken Bowl
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Prep Time
30 mins
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Cook Time
30 mins
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Marinade Time
30 mins
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Total Time
1 hr 15 mins
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Servings
4 people
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Calories
488 kcal
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Course
Main Course
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Cuisine
Mediterranean
Mediterranean Chicken Bowl
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A delicious Mediterranean Chicken Bowl featuring tender, seasoned chicken, crisp vegetables, and a rich, creamy tzatziki sauce.
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Ingredients
- 1 pound boneless skinless chicken breasts
- ¼ cup olive oil divided
- 1 lemon zested and juiced
- 2 cloves garlic minced
- 1 teaspoon dried oregano
- ½ teaspoon dried dill
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 2 cups cooked quinoa or brown rice
- 2 cups grape tomatoes quartered
- 2 cups cucumber chopped
- ½ cup kalamata olives halved
- ¼ cup red onion thinly sliced
- ½ cup feta cheese crumbled
- Tzatziki sauce for serving
- Lemon wedges for serving
- pita bread wedges optional
- fresh dill and parsley for garnish
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Instructions
- Make sure chicken is pounded to an even thickness before beginning. In a gallon size zipper bag, combine chicken breasts, 3 tablespoons olive oil, lemon zest and juice, garlic, oregano, dill, salt, and pepper. Marinate for at least 30 minutes to 1 hour, turning the bag occasionally.
- When ready to cook, remove the chicken from the bag and discard marinade. Heat remaining olive oil in a large skillet set over medium-high heat.
- Cook chicken for 4-5 minutes per side, depending on thickness, until no longer pink in the center and registers 165 degrees in the center using an instant read thermometer. Transfer the chicken to a cutting board and let rest for 5 minutes before slicing or cubing as desired.
- While chicken cooks, prepare quinoa. Follow package instructions for cooking, and season with a pinch of salt for added flavor.
- To assemble the bowls: divide the quinoa or rice among 4 bowls. Top with sliced chicken, tomatoes, cucumber, olives, red onion, and feta. Drizzle as desired with tzatziki sauce and a squeeze of fresh lemon juice over the top. Garnish with dill and/or chopped parsley, and serve with pita, if desired.
Notes
- Storage: Store the components separately in airtight containers for up to 3 days. Keep the chicken, grains, and veggies in separate containers to maintain freshness.
- Reheating: Reheat the chicken and grains in the microwave on low heat until warmed through. The veggies and toppings are best served cold or at room temperature.
Nutrition Information
Show Details
Calories
488kcal
(24%)
Carbohydrates
31g
(10%)
Protein
33g
(66%)
Fat
27g
(42%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
3g
Monounsaturated Fat
14g
Trans Fat
0.01g
Cholesterol
91mg
(30%)
Sodium
969mg
(40%)
Potassium
935mg
(27%)
Fiber
6g
(24%)
Sugar
5g
(10%)
Vitamin A
913IU
(18%)
Vitamin C
29mg
(32%)
Calcium
177mg
(18%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 488 kcal
% Daily Value*
| Calories | 488kcal | 24% |
| Carbohydrates | 31g | 10% |
| Protein | 33g | 66% |
| Fat | 27g | 42% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 14g | 70% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 91mg | 30% |
| Sodium | 969mg | 40% |
| Potassium | 935mg | 20% |
| Fiber | 6g | 24% |
| Sugar | 5g | 10% |
| Vitamin A | 913IU | 18% |
| Vitamin C | 29mg | 32% |
| Calcium | 177mg | 18% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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